by CrossFit North Phoenix | Jul 12, 2017 | Daily WOD |
A. Group warm up B. WOD demo/movement standards/break to find WOD weight C. 5 rounds for reps 30 seconds per station DB/KB snatch 53/35 Row for max cals Wall balls 30 seconds rest after each station D. Tabata Planks (from...
by CrossFit North Phoenix | Jul 11, 2017 | Daily WOD |
A. Group warm up B. WOD demo/movement standards. Break to find WOD weight C. Strength – DL 5.5.3.3.3.2.2 *can share bar with partner D. Complete as many rounds and reps as possible in 15 minutes of: • 9 Deadlifts 155 /100 • 12 Push-ups • 15 Box jumps 24/20 E....
by CrossFit North Phoenix | Jul 10, 2017 | Daily WOD |
A. Group warm up B. WOD demo/movement standards C. Strict press 6×3 Tempo= 3:0:3:1 *you can increase load as long as all reps are completed and proper form is maintained D. 7min AMRAP 7 HSPU 20 DU’s *scale for HSPU = build up weights under an abmat, pike...
by CrossFit North Phoenix | Jul 7, 2017 | Daily WOD |
A. Group warm up B. WOD instruction/movement standards/break to find WOD weight C. For time: 42 sit ups 21 squat clean thrusters 115/80 30 sit ups 15 squat clean thrusters 18 sit ups 9 squat clean thrusters D. Cool...
by CrossFit North Phoenix | Jul 5, 2017 | Daily WOD |
A. Group warm up B. WOD instruction/warm up to find KB weight C. 4 – 3 min rounds 500m row- R1 – AMRAP of burpees R2 – AMRAP of KBS (a) 53/35 R3 – AMRAP of burpees R4 – AMRAP of KBS *rest 3 min between rounds D. Cool...
